Dumbbell Three-Point Row

How to perform it

Step-by-step instructions

1. 01Place one hand and the same-side foot or knee on a stable bench, keeping the opposite foot grounded.
2. 02Hold the dumbbell in the free hand, hinge forward, and maintain a long neutral spine.
3. 03Pull the dumbbell toward your hip or lower ribs by driving your elbow back.
4. 04Pause briefly while keeping your shoulders square and torso supported.
5. 05Lower the dumbbell to full arm extension, complete the set, and then switch sides.